It’s still the Crossfit Open and this week’s workout is a two for one! I’ve modified it HAN Plan style and given lots of options.
Workout for Friday, March 26th, 2021 —
15 Front Squats (95/65)
30 Toes to Bar/Knee Raises/Leg Raises/Toes to DB
15 Thrusters
1 Minute Rest
15 Front Squats
30 Chest to Bar/Kipping Pull Ups/Banded Pull Ups/KBS
15 Thrusters
1 Minute Rest
15 Front Squats
30 Bar Muscle Ups/Chest to Bar/Strict Pull Ups/Heavy KBS
15 Thrusters
Time Cap for Above = 15 minutes (feel free to opt in or out on that)
Once you finish the workout above OR you reach the time cap, move directly to one of the following options:
Option 1:
Build to a heavy complex for max load (7 minute time cap)
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Option 2:
7 minute AMRAP of above complex at 135/95 or 95/65
HAN Plan Workouts 
Not my best. Recovering. Got up late. Had to leave early. 15:20. Broke on the last set of thrusters at 11.
65lbs. Could have done more. 30 VUps to a kb. 30 elevated ring rows very parallel. 30 devils press at 35lb dbs.
7min amrap 115lb. Not sure. Maybe 8-10?
LikeLike
Still wrecked by the chieftess! Ran a brisk 2.15m at 16:12
LikeLike
60 Minute Peloton. Pop ride w/Jen Sherman. Fun!
LikeLike
55#. T2B/Pull Ups/Pull Ups. Started with C2B on the last round, but didn’t feel good on the shoulder. Finished 21.3 in 14:53. Went for max load on 21.4. Hit 115# in the 7 minutes and 120# after the buzzer.
LikeLike
21:43 #65 TTB, Pull-ups, Chest to bar (slowed me down big time sets of 2-5)
Went heavy hit #100 which is the heaviest I have, I’ll take it
LikeLike